GUIDE深度 · Deep dive
How Much Protein per Day?
Most lifters do well at 1.6-2.2 g/kg/day; go higher in a cut to preserve muscle, while 1.6-2.0 is enough to bulk. Above 2.5 g/kg offers no extra muscle magic without medical advice. Spread it over 3-5 meals.
General activity: 1.2-1.6 g/kg.
Strength training: 1.6-2.2 g/kg.
Cut: 2.0-2.2 g/kg.
25-40 g protein per meal.
Prefer complete proteins/soy foods.
FAQ
Does protein hurt kidneys?
Generally not in healthy people; kidney disease needs medical guidance.
Is plant protein enough?
Yes, with attention to amino acid complementarity and total intake.